weight loss EAT THE RIGHT CARBS AND STILL Omentor Publication LOSE WEIGHT

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weight loss EAT THE RIGHT CARBS AND STILL Omentor Publication LOSE WEIGHT Powered By Docstoc
					                              EAT THE RIGHT
                                CARBS AND
                                  STILL
Omentor Publication           LOSE WEIGHT
www.stopfat.getprograde.com
To keep your blood sugar levels from spiking, research high glycemic index foods. If you're
not knowledgeable about what ingredients you should avoid, you may consume something
harmful without realizing it. If you need to eat something quickly and don't have time to look it
up, stick to non-processed foods.

Learn to spot what foods have a high glycemic index and can raise your blood sugar quickly.
Foods such as breads, juices, desserts, cereal, rice and pastas have high glycemic indexes.
Processed foods are also terrible for your blood sugar. Instead, try to focus on fresh fruits
and vegetables, fish, and meat.

If you're looking to lose weight to get rid of your Type II Diabetes, then a low GI diet is for
you! Foods have a "glycemic index" number which says how much they will affect blood
sugar based on what is in them. Remember, the lower the GI number, the better for a
diabetic and a weight loss seeker!


Glycemic index and glycemic load for
100+ foods
Glycemic index and glycemic load offer information about how foods affect blood sugar and insulin.
The lower a food's glycemic index or glycemic load, the less it affects blood sugar and insulin levels.




                                                          Glycemic
                                                            index
                                                         (glucose =      Serving size    Glycemic load
FOOD                                                         100)          (grams)        per serving
BAKERY PRODUCTS AND BREADS
Banana cake, made with sugar                               47±8               80               18
Banana cake, made without sugar                            55±10              80               16
Sponge cake, plain                                         46±6               63               17
Vanilla cake made from packet mix with vanilla             42±4              111               24
frosting (Betty Crocker)
Apple, made with sugar                                     44±6               60               13
Apple, made without sugar                                  48±10              60                9
Waffles, Aunt Jemima (Quaker Oats)                          76                35               10
Bagel, white, frozen                                        72                70               25
Baguette, white, plain                                     95±15              30               15
Coarse barley bread, 75-80% kernels, average               34±4               30                7
Hamburger bun                                               61                30                9
Kaiser roll                                                 73                30               12
Pumpernickel bread                                         50±4               30                6
50% cracked wheat kernel bread                              58                30               12
White wheat flour bread                                    70±0               30               10
Wonder™ bread, average                                     73±2               30               10
Whole wheat bread, average                                 71± 2              30                9
100% Whole Grain™ bread (Natural Ovens)                    51±11              30                7
Pita bread, white                                           57                30               10
Corn tortilla                                    52     50    12
Wheat tortilla                                   30     50     8
BEVERAGES
Coca Cola®, average                             58±5    250   15
Fanta®, orange soft drink                       68±6    250   23
Lucozade®, original (sparkling glucose drink)   95±10   250   40
Apple juice, unsweetened, average               40±1    250   12
Cranberry juice cocktail (Ocean Spray®)         68±3    250   24
Grapefruit juice, unsweetened                    48     250   11
Orange juice, average                           50±4    250   13
Tomato juice, canned                            38±4    250    4
BREAKFAST CEREALS AND RELATED
PRODUCTS
All-Bran™, average                              42±5     30    4
Coco Pops™, average                              77      30   20
Cornflakes™, average                            81±3     30   21
Cream of Wheat™ (Nabisco)                        66     250   17
Cream of Wheat™, Instant (Nabisco)               74     250   22
Grapenuts™, average                             71±4     30   15
Muesli, average                                 66±9     30   16
Oatmeal, average                                58±4    250   13
Instant oatmeal, average                        66±1    250   17
Puffed wheat, average                           74±7     30   16
Raisin Bran™ (Kellogg's)                        61±5     30   12
Special K™ (Kellogg's)                          69±5     30   14
GRAINS
Pearled barley, average                         25±1    150   11
Sweet corn on the cob, average                  53±4    150   17
Couscous, average                               65±4    150   23
White rice, average                             64±7    150   23
Quick cooking white basmati                     60±5    150   23
Brown rice, average                             55±5    150   18
Converted, white rice (Uncle Ben's®)             38     150   14
Whole wheat kernels, average                    41±3     50   14
Bulgur, average                                 48±2    150   12
COOKIES AND CRACKERS
Graham crackers                                  74     25    14
Vanilla wafers                                   77     25    14
Shortbread                                      64±8    25    10
Rice cakes, average                             78±9    25    17
Rye crisps, average                             64±2    25    11
Soda crackers                                    74     25    12
DAIRY PRODUCTS AND ALTERNATIVES
Ice cream, regular                              61±7     50   8
Ice cream, premium                              37±3     50   4
Milk, full fat                                  27±4    250   3
Milk, skim                                      32±5    250   4
Reduced-fat yogurt with fruit, average          27±1    200   7
FRUITS
Apple, average                              38±2    120    6
Banana, ripe                                 51     120   13
Dates, dried                               103±21    60   42
Grapefruit                                   25     120    3
Grapes, average                             46±3    120    8
Orange, average                             42±3    120    5
Peach, average                             42±14    120    5
Peach, canned in light syrup                 52     120    9
Pear, average                               38±2    120    4
Pear, canned in pear juice                   44     120    5
Prunes, pitted                              29±4     60   10
Raisins                                    64±11     60   28
Watermelon                                 72±13    120    4
BEANS AND NUTS
Baked beans, average                       48±8     150    7
Blackeye peas, average                     42±9     150   13
Black beans                                 30      150    7
Chickpeas, average                         28±6     150    8
Chickpeas, canned in brine                  42      150    9
Navy beans, average                        38±6     150   12
Kidney beans, average                      28±4     150    7
Lentils, average                           29±1     150    5
Soy beans, average                         18±3     150    1
Cashews, salted                            22±5      50    3
Peanuts, average                           14±8      50    1
PASTA and NOODLES
Fettucini, average                         40±8     180   18
Macaroni, average                          47±2     180   23
Macaroni and Cheese (Kraft)                 64      180   32
Spaghetti, white, boiled 5 min, average    38±3     180   18
Spaghetti, white, boiled 20 min, average   61±3     180   27
Spaghetti, wholemeal, boiled, average      37±5     180   16
SNACK FOODS
Corn chips, plain, salted, average         63±10    50    17
Fruit Roll-Ups®                            99±12    30    24
M & M's®, peanut                           33±3     30     6
Microwave popcorn, plain, average          72±17    20     8
Potato chips, average                      54±3     50    11
Pretzels, oven-baked                       83±9     30    16
Snickers Bar®                              55±14    60    19
VEGETABLES
Green peas, average                        48±5      80    3
Carrots, average                           47±16     80    3
Parsnips                                   97±19     80   12
Baked russet potato, average               85±12    150   26
Boiled white potato, average               50±9     150   14
Instant mashed potato, average             85±3     150   17
Sweet potato, average                                   61±7                150              17
Yam, average                                            37±8                150              13
MISCELLANEOUS
Hummus (chickpea salad dip)                              6±4                 30               0
Chicken nuggets, frozen, reheated in microwave          46±4                100               7
oven 5 min
Pizza, plain baked dough, served with parmesan           80                 100              22
cheese and tomato sauce
Pizza, Super Supreme (Pizza Hut)                        36±6                100               9
Honey, average                                          55±5                 25              10
* Compared with pure glucose, which is assigned a glycemic index of 100

The complete list of the glycemic index and glycemic load for 750 foods can be found in the article
"International tables of glycemic index and glycemic load values: 2002," by Kaye Foster-Powell,
Susanna H.A. Holt, and Janette C. Brand-Miller in the July 2002 American Journal of Clinical Nutrition,
Vol. 62, pages 5–56.

Here is the link for a wonderful recipe book:


http://stopfat.getprograde.com/prograderecipebook.html

				
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Description: Is it possible to eat carbs and still losing weight?